Barley packs a fibre punch in this hearty, chunky soup. Kale may be the nutritional darling of the moment, but don't underestimate the humble zucchini, which contains potassium, or the workhorse onion, which offers antioxidants.
- Portion size 6 servings
- 3 1/2 cups sodium-reduced chicken broth
- 2 sweet potatoes peeled and cubed
- 1 carrots peeled and cubed
- 1 onion diced
- 1 clove garlic minced
- 1/2 cup pot barley
- 2 teaspoons chopped fresh sage
- 450 g boneless skinless chicken breasts cut in 1/2-inch (1 cm) cubes
- 1 zucchini quartered and thinly sliced
- 2 cups packed baby kale
- 1 teaspoon apple cider vinegar
MethodIn large saucepan or Dutch oven, bring broth and 3 cups water to boil. Add sweet potatoes, carrot, onion, garlic, barley and sage; return to boil. Reduce heat, cover and simmer until barley is tender but still chewy, about 40 minutes.
Remove from heat. Using immersion blender or in blender, in batches, pulse soup 10 to 12 times until partially smooth with some chunks remaining.
Stir in chicken; cover and simmer over medium heat for 5 minutes. Remove from heat; stir in zucchini and kale. Let stand until kale is wilted and zucchini is tender, about 10 minutes. Stir in vinegar.
Nutritional facts PER SERVING: about
- Fibre 7 g
- Sodium 436 mg
- Sugars 8 g
- Protein 23 g
- Calories 243.0
- Total fat 2 g
- Potassium 724 mg
- Cholesterol 44 mg
- Saturated fat 1 g
- Total carbohydrate 34 g
- Iron 15.0
- Folate 11.0
- Calcium 8.0
- Vitamin A 202.0
- Vitamin C 63.0